Part I. The Roots: Background of Hatha Yoga Chapter 1. The Broad View - Yogic Philosophy Chapter 2. Hatha Yoga and the Principle of Least Action Chapter 3. The Evolution of Yoga Asanas Part II. Medical Facts: Hatha Yoga for Holistic Health Chapter 4. Hatha Yoga and Your Body's Systems Chapter 5. Hatha Yoga and Internal Organs & Glands Chapter 6.
Hatha Yoga and the Seven Chakras Part III. Practicing Effectively: Guidelines for a Holistic Hatha Yoga Practice Chapter 7. The Importance of Preparation Chapter 8. The Five Fundamental Building Blocks Step 1: Relaxing Step 2: Conscious Breathing Step 3: Warming Up Properly Step 4: True Asana - Finding Steadiness and Ease Within the Pose Step 5: Proper Sequencing of Asanas Part IV. The Basic Structure: The Foundation for Hatha Sequencing Chapter 9. Following the Natural Order Chapter 10. Chakra-Wise: The 17 Primary Asanas Asana for the Sahasrara & Ajna Chakras (Crown & Third-Eye Chakras) Asanas for the Vishuddha Chakra (Throat Chakra) Asanas for the Anahata Chakra (Heart Chakra) Asanas for the Manipura Chakra (Solar Plexus Chakra) Asanas for the Svadhishthana Chakra (Sacral Chakra) Asanas for the Muladhara Chakra (Root Chakra) Overview I: The Basic Sequence Part V. Mastering Sequencing: Creating Customized Sequences Overview II: General Structure Chapter 11.
Warming-Up Variations Surya Namaskara Variation Double Leg Raises Variations Dolphin Variations Chapter 12. Variations for the Crown & Third-Eye Chakras Shirshasana (Headstand) Variations Chapter 13. Variations for the Throat Chakra Sarvangasana (Shoulderstand) Variations Halsana (Plough Pose) Variations Chapter 14. Variations for the Heart Chakra Ardha Setu Bandhasana (Half Bridge Pose) Variations Pawanmuktasana (Air-Releasing Pose) Variations Matsyasana (Fish Pose) Variations Sukha Gomukhasana (Easy Cow Face Pose) Variations Sukha Gomukhasana (Easy Cow Face Pose) Alternatives Chapter 15. Variations for the Solar Plexus Chakra Paschimottanasana (Seated Forward Bend) Variations Purvottanasana (Upward Plank Pose) Variations Bhujangasana (Cobra Pose) Variations Shalabhasana (Locust Pose) Variations Dhanurasana (Bow Pose) Variations Ardha Matsyendrasana (Half Spinal Twist) Variations Chapter 16. Variations for the Sacral Chakra Sukha Kakasana (Easy Crow Pose) Variations Sukha Kakasana (Easy Crow Pose) Alternatives Trikonasana (Triangle Pose) Variations Trikonasana (Triangle Pose) Alternatives Chapter 17. Variations for the Root Chakra Vrkshasana (Tree Pose) Variations Vrkshasana (Tree Pose) Alternatives Tadasana (Mountain Pose) Variations Classical Seated Postures Chapter 18. Sample Sequences Hip Opening (90 minutes) Chest and Heart Opening (90 minutes) Intermediary - Working Toward a Peak Pose (90 minutes) Basic Sequence (75 minutes) Basic Sequence (60 minutes) Basic Short Sequence (30 minutes) Asana Index.